246.2
Strength:
Back Squat
Warm-up: 5 X 3 at 100 (50%)
Set 1: 5 reps at 130 (65%)
Set 2: 5 reps at 150 (75%)
Set 3: 11 reps at 170 (85%)
Pretty psyched that we're going to focus more on back squats going forward.
Metcon:
"Karen"
150 WallBalls (20/12)
No idea what a good Karen time is but I would imagine someone like Scott can blow through it in about 5 minutes. Myself, I'll be pretty happy with anything under 10 minutes and even there I'm not sure if that's the right time to shoot for. Also, I will definitely use the #12 ball. I want intensity out of this more than anything else. But, whatever time I end up with, this will be a really good one to revisit in a couple months to gauge progress.
If I have the energy and it isn't raining, it would be a good idea to go to one of the local tracks and do some endurance work afterwards - something like 2 X 8min runs.
Update: Karen time was 15:19. I did the first 75 tosses with the #20 ball and then regressed to the #12. The #20 was just ridiculously heavy AND it was lopsided AND it was raining out AND we had just done back squats. Also, I wound up using the #20 only because Kim wanted to use the #12, which was the girls' RX. So, when she was done I switched out.
I really don't like wallballs. They suck.
Food:
Grande Latte
Fried Chicken (Breast, Thigh, 2 legs)
Biscuit (ate 2/3)
Coleslaw
Yogurt Mix
I cheese stick
El Diablo
Quesadilla
*Fried chicken special totally not worth it. No flavor at all and definitely not a good meal 4 hours before my workout. I can feel it sitting in my stomach. Oh well.
No comments:
Post a Comment